Black Bean Smothered Sweet Potstoes
Nb persons: 0
Yield:
Preparation time:
Total time:
Source:
| http://www.eatingwell.com/recipes/black_bean_smothered_sweet_potatoes.html From EatingWell: December 2005/January 2006, EatingWell Serves Two For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber. 2 servings | Active Time: 15 minutes | Total Time: 20 minutes Ingredients | |
| 2 medium | sweet potatoes |
| 1 15-ounce can | black beans, rinsed |
| 1 medium | tomato, diced |
| 2 teaspoons | extra-virgin olive oil |
| 1/2 teaspoon | ground cumin |
| 1/2 teaspoon | ground coriander |
| 1/4 teaspoon | salt |
| 2 tablespoons | reduced-fat sour cream |
| 2 tablespoons | chopped fresh cilantro |
Preparation
Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425ºF until tender all the way to the center, about 1 hour.)
Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
Nutrition
Per serving : 351 Calories; 7 g Fat; 2 g Sat; 4 g Mono; 6 mg Cholesterol; 61 g Carbohydrates; 11 g Protein; 12 g Fiber; 468 mg Sodium; 541 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat
Recipe uploaded with Shop'NCook for iPhone.
Back to Shop'NCook recipe database